Back
Back — Definition & Detail
Volume work targeting lats, rear delts, and mid-back. Mind-muscle connection > weight on the bar.
50 minDefinitionWidth, separation, and posture
Warm-Up
Dead hang
Decompress
Sets
2
Reps
20 sec
Rest
—
Scapular pull-ups
Lat activation
Sets
2
Reps
10
Rest
—
Main
Lat Pulldown (Wide)
Drive elbows down, squeeze lats
Sets
4
Reps
12–15
Rest
75 sec
Seated Cable Row (Close grip)
Chest up, 1 sec squeeze
Sets
4
Reps
12–15
Rest
75 sec
Single-Arm Dumbbell Row
Full stretch + pull to hip
Sets
3
Reps
12/side
Rest
60 sec
Straight-Arm Pulldown
Lat isolation
Sets
3
Reps
15
Rest
45 sec
Face Pulls
Rear delts + posture
Sets
4
Reps
15–20
Rest
45 sec
Finisher
Hyperextensions
Lower back + glutes
Sets
3
Reps
15
Rest
45 sec